15 Pantry Staples That Can Help Lower Your Cholesterol

Millions of Americans have high cholesterol, and the number of people struggling with heart-related issues continues to increase, even with modern medicine. While some heart problems are genetic, many can be controlled in part by changing your diet. A healthy diet starts by adjusting what foods you keep in your pantry.

You can add dozens of items to your pantry to lower your cholesterol. Some pantry staples that help make your cholesterol numbers better include oats, beans, nuts, and canned fish like tuna and mackerel. Instead of using butter, use olive or avocado oils. Cereals high in bran and soluble fiber can also help your heart, as can quinoa, chia, and flax seeds.

Improving your heart health and lowering your cholesterol starts with changing what you put in your body. If you are ready to get serious about reducing your cholesterol but don’t know where to begin, consider starting with your kitchen pantry. Below is a list of common and easy-to-find pantry staples to help lower your cholesterol.

15 Common Pantry Items That Can Help Lower Cholesterol

1. Oats

Oatmeal is one of the most popular breakfast food in the world. It is also a common physician recommendation for those looking to lower cholesterol. Oats contain soluble fiber, which helps reduce your LDL cholesterol.

Combine the benefits of oats with the fact that you are eating oatmeal instead of eggs and bacon, and you have a recipe for success. Steel-cut and rolled oats work best and consider using berries and a splash of honey to flavor your oats instead of sugar and dairy products.

2. Barley

Barley is an ancient grain that is tasty in salads and soups and can help lower cholesterol. Barley contains a specific type of soluble fiber that’s called beta-glucan. Beta-glucan is particularly effective at helping lower cholesterol. 

Use barley instead of white rice in soups, and use barley in cold salads instead of pasta to help make your LDL numbers look better.

3. Beans

Beans are known for their high protein content, but they are also high in fiber. This makes them a great kitchen staple for those looking to add items to the pantry that can combat high cholesterol.

While many beans work to fight high cholesterol, black beans and kidney beans are known to be particularly effective at lowering LDL. 

4. Quinoa

One great way to make your diet healthier is to swap out white rice for nutrient-rich quinoa. Quinoa fills the void of rice but has many beneficial nutrients that can help make your heart healthier. 

Unlike white rice, quinoa is high in soluble fiber and protein. It is also one of the few grains rich in omega-3 fatty acids. This makes it the perfect shelf-stable side dish for those looking to improve heart health.

5. Lentils

Not to be confused with beans, lentils are a popular and tasty legume. They cook similarly to beans in that they are soaked and then boiled. They are also loaded with protein and fiber like beans. 

This high-fiber content food is one of the main reasons lentils are often recommended for those looking to lower their LDL cholesterol.

6. Nuts And Nut Butter

Nuts may have a high fat content, but this doesn’t mean they are bad for those trying to lose weight and lower cholesterol. Several types of nuts can help lower your cholesterol. Almonds, walnuts, pecans, and pistachios are good choices for those looking to improve cholesterol numbers.

7. Bran-Based Cereal

If you’re a big fan of cereal, you’ll be happy to know several varieties of this healthy breakfast option can lower cholesterol. Several types of cereals are promoted as heart-healthy, from bran cereals to Cheerios. 

Some brands work better than others to lower cholesterol. Look for those with lots of soluble fiber, as this is a great way to start your day off with the fiber you need, and will help lower your LDL numbers.

8. Flax Seeds

Flax seeds are known for their many health benefits. These small glossy seeds are loaded with fiber and omega-3 fatty acids. Just one spoonful of these seeds in your oats, on yogurt, salads, or cereal in the morning can boost the heart-healthy ingredients in your meal.

9. Olives And Olive Oil

If you’ve ever wondered why some areas of Italy have so many people who live to 100, look no further than the olive trees growing all around these centenarians. Olives and olive oil contain antioxidants and monounsaturated fat, often called “good fats.”

Since butter and lard are bad for cholesterol and overall heart health, consider always stocking olive oil in your pantry whenever possible. This change will add a heart-healthy option while eliminating artery-clogging animal products. 

10. Brown Rice

While white rice in excess can cause weight gain and increased cholesterol, brown rice in moderate portions can help lower your LDL cholesterol. Brown rice is much higher in fiber than white rice, making it a healthier option for those who want a rice fix without the negative health consequences.

Keep in mind that brown rice goes bad much faster than white rice. If you plan to switch from white rice to brown for health reasons, consider storing it in the freezer, so it lasts longer.

11. Canned Mackerel, Sardines, Or Tuna

Fresh fish may be more desirable than the canned version, but it doesn’t stay fresh for months like canned fish does. Canned fish like mackerel, sardines, and tuna are loaded with protein, but they also have some ingredients that make them great for cholesterol.

Mackerel, sardines, tuna, and even salmon are some of the richest sources of omega-3 fatty acids. As mentioned before, omega-3s are fantastic for those looking to improve their cholesterol and overall heart health.

12. Dark Chocolate

When you think of healthy foods, chocolate is probably not on the list. While milk and white chocolate are often loaded with sugar and other unhealthy ingredients, dark chocolate can sometimes be a health source, especially for those looking to lower cholesterol.

Dark chocolate is a more pure form of chocolate and is rich in cacao, which has compounds like flavanols and polyphenols. These compounds can boost good cholesterol, lower your LDL cholesterol, and even help your blood vessels become more elastic. 

13. Chia Seeds

Chia seeds are another miracle seed and superfood that is loaded with nutrition and health benefits. It should come as no surprise that these tiny black and gray seeds are a great pantry item for improving cholesterol levels.

Like flax seeds, chia seeds are packed with fiber and omega-3 fatty acids. Just one spoonful of these seeds can make just about any meal you eat more heart-healthy, without negatively altering the taste.

14. Avocado and Sesame Oils

Olive oil may be the most popular heart-healthy oil, but it is certainly not your only healthy oil option. Avocados and avocado oil are known for their high levels of monounsaturated “good” fats, and they also have plant sterols, which benefit the heart.

If you like cooking Asian cuisine, you should know sesame oil is another excellent heart-healthy oil you can cook with.

15. Some Spices 

Lastly, you may not think to reach for your spices when you are trying to lower cholesterol, but you should. Spices, including turmeric, ginger, and even black pepper, can help lower cholesterol. Ginger is great for digestion, and turmeric is known to help with inflammation and lowering cholesterol. 

Summing Up Pantry Items That Can Lower Cholesterol 

Eating better and improving your heart’s health isn’t easy, and forming new habits doesn’t happen overnight. To help make lowering your cholesterol easier, add pantry staples known to help reduce your LDL cholesterol.

Oats, bran cereals, flax seeds, and chia seeds are all high in fiber and effective at improving your cholesterol numbers. Using olive oil instead of butter, dark chocolate instead of milk chocolate, and brown rice instead of white are all great ways to improve your cholesterol numbers.

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